Yes, it’s that time of year again. Many of us are making those “I’m going to exercise and eat healthier” New Year’s resolutions that we’re determined to keep this year. This is the year that everything changes. Time to break out the running shoes, strut your stuff at the local gym and scour thousands of diet plans in hopes of loosing those few pesky “holiday pounds”- or not.

However, most will start out with the best of intentions but the worst of strategies, often leading to unsuccessfully achieving their goals.

This year, make a New Year’s resolution to obtain realistic lifestyle changes that you can achieve! Below are ten realistic resolutions from Fruits & Veggies More Matters to keep you on track for 2012:

Save money by eating more fruits & veggies!

A new study released by the USDA found that an adult on a 2,000-calorie diet could satisfy recommendations for fruits and vegetables at an average of $2 to $2.50 per day, or about 50 cents per one-cup serving. Money-Saving Tip Sheet | Read More about the Study

 
Fill half your plate with fruits & veggies

Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math! The new healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal!

Get 150 minutes of exercise per week

Getting 30 minutes of exercise five (5) days a week is not realistic for many people. As with any New Year’s resolution … the more realistic, the better! So, break it up to fit your lifestyle. For example, do 75 minutes of exercise for two (2) days a week or three (3) 1-hour sessions a week. See Our Exercise Guide

 Have a family dinner at least 2 nights per week

The statistics are clear: Kids who dine with the folks are healthier, happier and better students, which is why a dying tradition is coming back. To stimulate positive family relationships, healthier meals, and new traditions start making family meals a priority! 19 Easy Family Meal Makeover Ideas

 
Try a vegetarian recipe once a week

Research has shown rates of obesity, diabetes and high blood pressure are lower among long-term vegetarians vs non-vegetarians. Learn More about Vegetarian Meals

 
Go green

Look for locally-grown produce, eat a more plant-based diet, and visit your local farmer’s market. The closer to home produce is grown, the less it has to travel, and the less environmental impact it will have. See What’s in Season

Back to Resolution List

 
Get your kids excited about fruits & veggies!

This is easier said than done, right? Let us help. We have lots of tips and tricks to help get your kids enthusiastic about their fruits & veggies! See our Top 10 Ways to Get Kids Interested in Fruits & Veggies and try our kid-friendly recipes.

 
Become a healthier cook

Cooking is a great way to use your creative juices and turn them in to food masterpieces. Our featured healthy plates provide tasty meals that help you meet your daily fruit & veggie recommendations.
See Unhealthy/Healthy Plate Comparisons | Top 10 Healthy Ways to Cook

 
Eat ONE MORE fruit or vegetable each day

Taking one step at a time to transform unhealthy eating habits into nutritious ones is the best way to make the transition to a healthier diet! Take the pledge to eat one more fruit or vegetable each day.

Become an expert at planning!

Planning is essential to making any kind of change. Start each week with a few healthy meals in mind and always have a well-stocked pantry for those last-minute creations!
Healthy Meal Planning Guide | Menu A Day

Source: Fruits & Veggies More Matters

http://www.fruitsandveggiesmorematters.org/?page_id=22815

The Orthopaedic Institute (TOI) is proud of its continual support of the North Florida community through its annual Holiday Giving Program. This holiday season, TOI worked with three separate organizations to support adopt-a-family programs within its footprint. These programs are designed to match deserving families and children with sponsors to aid in providing basic living and holiday essentials.

Together, the physicians and staff of TOI raised funds for the program by individually donating a suggested $5. With many contributing more than the recommended amount, TOI raised over $3,800, the highest dollar company total to date.

The funds raised were used to purchase items on the wish lists of each family and child. This holiday season, TOI adopted two families in Alachua County through Peaceful Paths Domestic Abuse Network, one family in Marion County through the Salvation Army and seven individual children in Columbia County through the Lake City Dream Machine.

TOI would like to thank all of its employees for their generous contributions and continued dedication to Improving Lives- Everyday!

The hectic pace of the holiday season may cause people to unknowingly let their guard down, making them more susceptible to bone, joint and muscle-related injuries. Many common activities can expose your family to injury-prone situations, making it even more important to be aware of your surroundings.

According to the U.S. Centers for Disease Control and Prevention (CDC), approximately 39,700 people were treated in emergency departments for fall-related injuries during the 2010 holiday season. In addition, more than 12,100 visits to emergency departments resulted from activities to decorating for the holiday season.

To prevent fall-related injuries this holiday season, the American Academy of Orthopaedic Surgeons suggests the following safety tips:

• Do not drink and decorate. Save your celebratory drink for after the lights are up and illuminated.
• Select the right ladder for the job. When working at low and medium heights, choose step stools or utility ladders. Extension ladders are ideal for use outdoors to reach high places, as when hanging items from the rooftop. The weight the ladder is supporting should never exceed its maximum load capacity.
• Inspect ladders for loose screws, hinges or rungs that may not have been fixed from last use. Clean off any mud or liquids that have accumulated on the ladder.
• Properly set up the ladder on a firm, level surface. Watch for soft, muddy spots or uneven flooring, and never place a ladder on ground that is uneven. Remember the 1-to-4 rule: the bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises.
• Be careful when putting up holiday decorations, including lights and trees. Move materials with caution when on the ladder, and always position the ladder close to the work area, so you do not lose your balance and fall. Wear proper footwear with securely tied shoelaces.
• Use a step stool instead of furniture to stand on when you need a few more inches to hang a wreath or picture.
• Be mindful of any rearranged furniture and new decorations and make sure others in the house are familiar with the changes as well. Serious falls can happen when people trip over furniture placed in what used to be open space.
• Ask for help when moving heavy or awkward items.
• Minimize clutter and keep pathways clear of decorations, gift boxes, and other items that can trip you up.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00367

Looking for a way to maintain a level of fitness this holiday season? A projected 42.5 million travelers will journey at least 50 miles from home this Thanksgiving holiday alone, according to the American Automobile Association (AAA.)

For more tips and ideas on how to stay active while traveling, read more below from the St. Petersburg Times:

1. Walk, walk, walk. If you are on holiday, walking should be no problem. In fact, if you’re in a place where the natives walk a lot, you’ll probably see that people are noticeably thinner than they are in Florida’s car culture.

2. Rather than sitting still, look for unobtrusive ways to fidget. Shift positions often, and if possible, stand at the back of the room. Standing burns calories, and moving around is especially important if you’re prone to muscle stiffness.

3. Take a quick walk, climb stairs and find a place to stretch. Below are several easy stretches, some of which you can even do in planes, trains and automobiles:

Shoulder rolls (to reduce neck tension.) Slowly shrug shoulders up and around, both forward and backward. Then tilt head forward, chin to chest, until you feel the stretch in the back of your neck. Hold 20 seconds.

Seated forward bends (to stretch hamstrings and reduce low back tightness.) Sitting on the edge of a sturdy (non-rolling) chair with legs extended and feet flexed (toes pointed up), reach both arms forward toward knees and reach farther down legs if possible until you feel the stretch. Hold 20 to 30 seconds.

Standing quad stretches (loosens hip flexors.) Holding on to the wall or the back of a chair, bend left leg as if trying to touch heel to buttock, grabbing the foot with left hand. Hold 20 seconds, then switch legs.

4. Build a portable strength-training routine. It’s tough to make major fitness gains without serious weight training. You can maintain your fitness level while traveling. Using your own body weight, try the following moves:

Push-ups. Not only do they get your heart rate up, they are the single best upper body workout. Do them on your toes, on your knees or start by pushing against the wall until you’re strong enough to hit the floor.

Crunches. Lie on the floor or even a bed with knees bent. Support head in hands (but don’t pull of you’ll strain your neck), raising upper torso off floor. Keep your lower back in contact with the floor almost as if your could touch your bellybutton to your spine.

Bench squat (strengthens thigh muscles.) Stand facing away from chair with feet hip-width apart. Lower yourself to a seated position (without using arms), barely touching the chair, then stand up again. Repeat 20 times.

Freedigitalphotos.net- Ambro

With fall now in full swing and the holiday season just around the corner, many people are beginning to break out ladders hanging around their homes. Ladders are an easy and convenient tool used to clean gutters on the roof, hang holiday lights and decorations and aid in reaching those out-of-the-way objects in closets and attics. According to the U.S. Consumer Product Safety Commission, more than 532,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings in 2007 because of injuries related to ladders use. The majority of these injuries are cuts, bruises and fractured bones.

Orthopaedic surgeons who treat these injuries, and the American Ladder Institute know that numerous injuries could be avoided by following the safety guidelines on the use of ladders. For more information on ladder safety, read the following tips below from the American Academy of Orthopaedic Surgeons:

Use the Correct Ladder:

Use a ladder of proper length to reach the working height you need. Inside a house, that probably needs a low stepladder; outside, you may need a taller stepladder, and for some projects, an even taller single or extension ladder. Use a ladder according to use and working load – the combined weight of the climber and the load being carried.

Inspect the Ladder:

Always inspect the ladder before you use it. Never use the ladder if it is damaged, broken or bent.

Do not make a temporary repair of broken or missing parts and then use the ladder. The temporary repair could fail while you are high off the ground. A ladder should be free from grease, oil, mud, snow and other slippery materials before using.

Moving the Ladder:

You should carry a single or extension ladder parallel to the ground. Hold the side rail in the middle of the ladder so you can balance the load. You should get help moving a very long ladder. Remember to always carry a stepladder in the closed position.

Setting up the Ladder:

Before you use a single ladder, extension ladder, or stepladder outside the house, make sure it will not hit electrical wires, tree limbs or any other obstructions when it is extended.

To ensure that the ladder is stable, place the feet of the ladder on firm, even ground.

The bottom of the ladder should be 1 foot away from the wall for every 4 feet that the ladder rises. For example, if the ladder touches the wall 16 feet above the ground, the feet of the ladder should be 4 feet from the wall. If you are going to climb onto a roof, the ladder should extend 3 feet higher than the roof. The upper and lower sections of an extension ladder should overlap to provide stability.

Recommended Height of a Ladder:

Before using a stepladder, make sure it is fully open and the spreaders or braces between the two sections are fully extended and locked.

Whether inside or outside the house, do not place stepladders or utility ladders on boxes, countertops or unstable surfaces to gain additional height.

The highest standing level on a stepladder should be two steps down from the top.

Using the Ladder:

Before climbing a ladder, make sure the locks are secured and the bottom and top of the ladder rails are on firm surfaces. The soles of your shoes should be clean so they do not slip off the ladder rungs. Do not wear leather-soled shoes, because they can be slippery. Your shoelaces should be securely tied. Make sure your shoelaces and pant legs are not so long that they extend under your shoes and cause you to slip.

• Face the ladder while climbing and stay in the center of the rails. Grip both rails securely while climbing.
• Do not lean over the side of the ladder. Your belt buckle should not be further than the side rail.
• On single or extension ladders, never stand above the third rung from the top and never climb above the point where the ladder touches the wall or vertical support.
• On stepladders, never stand on the paint shelf, spreaders or back section.
• Never stand on the top rung of any ladder.
• Do not overreach. It is safer to move the ladder to a new location when needed. Do not try to "jog" or "walk" the ladder to a new location while standing on it. Climb down and reposition the ladder.
• Do not overload a ladder. It is meant to be used by only one person at a time.
• Never use a ladder in high winds.
• Do not use any ladder if you tire easily, are subject to fainting spells or are using medications or alcohol that make you dizzy or drowsy.

What to Do If You Fall From a Ladder:

• Calmly assess the situation and determine if you are hurt.
• Get up slowly.
• If you feel that an injury has occurred which prevents standing or walking, do not panic. Call for assistance. If the injury is serious, call 911.
• If you are not injured, rest for awhile and regain your composure before climbing again.
• Ladders are useful tools, but they must be used properly to avoid turning a household chore into a trip to the emergency room or a physician's office.

Source: American Academy of Orthopaedic Surgeons: http://orthoinfo.aaos.org/topic.cfm?topic=A00235

September is officially designated as Fruit and Veggies – More Matters Month, and is a great opportunity to start incorporating more fruits and vegetables into your daily diet. The potential benefits associated with eating more fruits and vegetables add up quickly, including reducing your risk of certain chronic diseases. Below is a list of the top 10 reasons to eat more fruits and vegetables from the Produce for Better Health Foundation:

• Color and Texture – Fruits and veggies add color, texture and appeal to your plate.
• Convenience – Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice.
• Fiber – Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
• Low in Calories – Fruits and vegetables are naturally low in calories.
• May Reduce Disease Risk – Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure and some cancers.
• Vitamins and Minerals – Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.
• Variety – Fruits and veggies are available in an almost infinite variety…there’s always something new to try!
• Quick, Natural Snack – Fruits and veggies are nature’s treat and easy to grab for a snack.
• Fun to Eat! – Some crunch, some squirt, some you peel…some you don’t and some grow right in your own backyard!
• Fruits and Veggies are Nutritious and Delicious!

The obesity epidemic in America is a national health crisis, as more than 60 percent of adults and nearly one in every three children are overweight or obese, according to Produce for Better Health Foundation. To make healthy eating much simpler to understand, the U.S. Department of Agriculture has recently replaced the food pyramid with a plate diagram to improve the understanding of proportions of each food group for healthy eating. The new “My Plate” is divided into four different sized quadrants, with fruits and vegetables taking up half of the plate, and grains and protein making up the other half. For more information on the “My Plate” diagram, please click here. 

The Orthopaedic Institute launched its next installment of the third-quarter wellness opportunity for employees in August. Employees are gearing up for TOI “Get Up & Go!”, a condensed and modified version designed by TOI’s Joyce Shahboz, of the “Couch-to-5k” running program. The program will include:

• A full, six-week calendar, of suggested daily workouts designed for ALL fitness levels! Click below:

• Custom fitness recommendations and tips from one of TOI’s physical therapists
• A weekly fitness “Fun Fact”
• Motivational quotes
• Healthy weekend recipes

The program officially kicked off on August 15 and will run until September 23. The first week focused on getting started and featured recommendations for beginning the new program.

In addition, TOI “Get Up & Go!” is designed to lead into a culminating event at the end of the program.

TOI is proud to announce that it is a sponsor of the 2011 Alachua County Heart Walk- benefitting the American Heart Association’s Start! Heart Walk fundraising event. This is the American Heart Association’s premier event that brings communities together to raise funds and celebrate progress in the fight against cardiovascular diseases.

In conjunction with our sponsorship of the event, TOI has formed a walking team to participate in the event itself, TOI “Heart Throbs.” We are looking forward to a great turnout at the Heart Walk this year and encourage all TOI employees to participate in order to promote our core value of Improving Lives- Everyday.

The Orthopaedic Institute’s new medical facility in Ocala opened its doors today at 1710 SE 16^th Avenue, only steps away from the previous Deerwood Park Location. This new 17,000-square-foot state-of-the-art medical facility is conveniently located on 17^th Street one mile east of Ocala Regional Medical Center.

Physicians practicing at this location include Joseph R. Locker, M.D., Michael K. Riley, M.D., Marc J. Rogers, D.O., Paul J. Rucinski, M.D., and visiting physician Rodger D. Powell, M.D. In addition to clinical services, the facility will offer digital X-ray, MRI, DME, EMG/Nerve Conduction Studies, Physical Therapy and Hand Therapy.

"Completion of our new medical office complex is a major step in our plan to further invest in the community and provide more comprehensive services to patients," said Eric Brill, CEO of TOI.

Once you make the decision to start exercising, it is easy to jump in headfirst. Although that eagerness and drive to get started are essential, nothing can curtail your activity or your motivation faster than an injury. Thus, before beginning a new fitness regimen, it is important to first understand and practice exercise safety.

With any type of physical activity, there is a risk of injury. However, the benefits of staying active usually far outweigh the risks. If you are starting something new or have taken a break from exercise, follow these exercise safety tips from two of TOI’s licensed physical therapists, Chris Follenius and Carlos Riveros.

Start slowly – gradually increase intensity. The most common victims of exercise injuries are those that have exercised too hard too quickly. Remember, good, quality results are never immediate.

Warm up – make sure that you warm up before every exercise. For example, start with five to 10 minutes on a stationary bike or treadmill before your activity.

Stretch – it is important to stretch after the warm up and after any and all workouts to prevent injuries.

Hydrate – drink plenty of water before, during and after every workout.

Learn the right techniques – holding the wrong position while you workout can lead to a serious injury. If you have any questions about your form and you are working out in a gym, contact the gym’s staff to show you the proper techniques.

Know the warning signs – listen to your body. Muscle fatigue is normal, but if you feel any sharp pain, take a break to relax and get some water. If the pain persists, see a physician. If you experience chest pain or tightness, stop exercising and take a break for at least a day. If this continues, see a physician.

After exercising, it is common to experience delayed onset muscle soreness, but it is important to recognize what is uncommon and may require medical attention. Slightly sore muscles for one to two days are acceptable; however, if pain in focused in your joints or muscles for two to three days and lasts for a number of exercises, you should see a physician.

February 14 is a day filled with heart-shaped candy, flowers, cards, and most of all, love. In the spirit of Valentine’s Day, the U.S. Health Resources and Services Administration (HRSA) invites everyone to share their love by becoming an organ and tissue donor. Today is National Donor Day.

As of February 10, 110,324 people were on a national waiting list for an organ donation, up more than 80 percent from the 59,862 people on the list a decade before, according to the U.S. HRSA.

Become a donor can save up to eight lives through organ donation and enhance many others through tissue donation. In honor of National Donor Day the HRSA is urging Americans to become a donor by filling out an organ and tissue donation card and registering with the state donor registry. To find out more information and become an organ donor in Florida, click here: http://www.donatelifeflorida.org/.

Other ways to donate are to join the registry of volunteers willing to donate marrow and cord blood as well as blood donations. To find out more information on how to register and donate marrow and cord blood as well as where to donate blood, visit http://www.lifesouth.org/.

Image provided by FreeDigitalPhotos.net.